We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:
8 Rounds of 1 min work / 30 seconds rest: (36 minutes)
M1: Max Double Unders
M2: Bar Facing Burpees
M3: Max Echo Bike Calories
Performance:
Every 90 sec for 36 minutes (8 rounds)
0:00 - 1:30:
60 Double Unders
1:30 - 3:00
12 Bar Facing Burpees
3:00 - 4:30
10/8 Echo Bike Calories Comp Class:
*If you can do AM/PM then do today's WOD go for it, but otherwise skip the WOD / do half or it easy and then stretch so you can Snatch well.
A. Snatch: OT2M
1 x 75%, 80%, 85-87%, 92-93%, 95-96%,
Then 3 more attempts to hit a 1RM
*If you do the WL tomorrow, change to Power Snatch tomorrow.
B. 3 min AMREP:
Max Legless Rope Climbs (15ft)
- 3 min rest -
2 min AMREP:
Max Rope Climbs (15ft)
- 2 min rest -
1 min AMREP:
Strict Rope Pull Ups (switch top hand every 3 reps)
C. 5 min AMRAP:
10/7 Cal Echo Bike
5 Sandbag to Shoulder (65/45kg)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
